Tommy ‘Iloa spotlight WOD
Metcon (Weight)
Skillz and Drillz
E90sec 6 mins
1 German PC
1 SqCl
Do complex without setting the bar down or releasing grip
German PC – 5 sec hold at 3/4 squat, 5 count down, 5 count at bottom of squat, 5 sec return from rack pos to ground
Metcon (Time)
FT:
4 rounds:
20 wall balls 20/14
20 kb swings 53/44
200 meter run